BUILT TO

MOVE
The Ten Essential Habits to Help
You Move Freely and Live Fully

Kelly Starrett and Juliet Starrett

Copyright © 2023 by Kelly Starrett and Juliet Starrett

 Assessment: Sit-­and-­Rise Test

The Sit-­and-­Rise Test: It will get easier with practice!

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 Cross-­Legged Sitting
Cross-­Legged Sitting maintains and
restores hip and low back function.

90/90 Sitting
The 90/90 Sitting is an easy way to maintain movement capacity
and movement options.

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Long Sitting
Adding Long Sitting to your floor
routine keeps those hamstrings and
calf tissues supple.

One-­Leg-­Up Sitting
Get creative and get comfortable. There are no wrong ways
to sit on the ground. Variety is the goal.

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Seated Hamstring Mobilization
Mobilizing while seated is one of our
favorite ways to sneak in some soft
tissue mobilization.

Hamstring Lockouts
Lockouts are a staple with every population we work with,
from professional athletes to our own children.

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 Hip Opener
This is a sneaky way to expose
your body to more full-­range hip
movement in a safe and controlled
manner.

Elevated Pigeon
There is a reason pigeon pose is a
staple in many movement traditions.

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 Trunk Mobilization
While this exercise can feel strange and intense,
better trunk function awaits in just a few minutes.

T-­Spine Mobilization 1
This is a two-­for-­one: mobilizing the back and
working a crucial shoulder shape!

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On the floor/wall
Start with position 1; if you can
do it move on to position 2.

We probably spend most of our time in

and around position 2.

Position 3: Moving the torso to more

of an upright position really starts to
highlight how stiff many of us have
become.

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 On the couch
This is the Couch Test as it was
originally conceived—­you can do it
while watching TV!

Placing the front foot onto the

couch makes the movement more
intense.

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 Quad-­Thigh Mobilization
Mobilizing the thigh is probably lowest on the list of fun ways
to care for your body. It should be at the top, however.

Kneeling Isometric
This shape is easy to work into your daily
routine. Reminding your brain what your
glutes do for a living is a great bonus!

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 Standing Isometric
Since it’s practiced while standing, you
can do this move anywhere: while waiting
for a bus, on the sidelines of a soccer
game, and so on.

Couch Isometric (Rear Foot

Elevated Mini Lunge)
When performed with movement
and weights, this exercise is a staple
in training environments across
the globe. It’s often called the Bulgarian
Split Squat.

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YOUR BRAIN ON PHYSICAL ACTIVITY
Cognitive Effects of Exercise in Preadolescent Children
Average composite of 20 students’ brains taking the same test after sitting quietly
or taking a 20-minute walk

BRAIN AFTER SITTING QUIETLY BRAIN AFTER 20-MINUTE WALK

Source: Derived from research by Dr. C. H. Hillman, University of Illinois Urbana–Champaign (2009).

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 CHECK YOUR FOOT POSITION

Balanced: Ankles Ankles too far Ankles too far

in the middle. to the inside. to the outside.

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 Assessment: Part 1: Airport Scanner Arms-­Raise Test;
Part 2: Shoulder Rotation Test

PART 1: AIRPORT SCANNER ARMS-­R AISE TEST

You may find this more difficult if you ever had a grandparent who told you to sit
up straight at the table.

PART 2: SHOULDER ROTATION TEST

Each shoulder’s rotator cuff should be able to fully rotate, and powerfully.

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Wall Hang
From Pilates to yoga to
gymnastics and Olympic-­
style weightlifting, all share
a common arms-­overhead
currency. Fortunately, this
position is easy to work into
your day.

T-­Spine Mobilization 2
Moving the arm overhead while mobilizing the tissues of the upper back gives
context to the mobilization.

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 Rotator Cuff Mobilization
A ball in the back of the shoulder mobilizes those
targeted tissues but also brings awareness to this area.

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BOTTOMS UP: THE RIGHT WAY TO DO A PUSH-­UP

Forearms vertical allow for better and more powerful shoulder movement.

The Worm-­Up is a fantastic movement that allows for great spinal hygiene,
and everyone can do it!

The dreaded plank. Can you breathe?

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 800-­G RAM COUNT

COUNTS DOESN’T COUNT

Raw fruits and vegetables (even with Dried fruits and vegetables, i.e., raisins,
dressings) dates, dried peas
Cooked, frozen (without preadded Nondairy (i.e., plant-­based) milks
sauces or seasonings), or canned (in
water) fruits and vegetables
Fruits and vegetables incorporated Juice
into recipes such as smoothies, salsas,
and soups (weigh before adding or do
the math by looking at the recipe and
dividing the amount of produce by the
number of servings)
Tofu Jellies and jams
Beans Fried vegetables like French fries and
tempura (the unhealthiness of the
frying cancels out the healthiness of the
veggies)
Tomato sauce without added oil or Grains
sugar
Fruits and vegetables often left off other All types of flours (including almond and
nutrition lists: potatoes, corn, (non-­ chickpea)
dried) edamame, peas, avocados
Pickles and fermented vegetables like Pastas made from vegetables
kimchi
Olives Nuts and seeds
Fruit compotes (like applesauce) made Popcorn
without sugar

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1 cup blueberries (148 g)
2 carrots, cut into sticks (144 g)
1 cup chickpeas (160 g)
1½ cups broccoli (124 g)
2 cups romaine lettuce (94 g)
1½ cup cantaloupe (160 g)

1 medium apple (182 g)

1 cup mango chunks (165 g)
1 cup sliced red pepper (92 g)
3 cups raw spinach (90 g)
1 cup sliced cucumber (119 g)
1 sweet potato (130 g)
½ cup mushroom slices (35 g)

2 small tangerines (76 g)

1 cup cauliflower rice (200 g)
1 cup cherry tomatoes (149 g)
1 cup zucchini spirals (85 g)
1 cup cooked kale (130 g)
1 cup black beans (172 g)

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DAILY PROTEIN REQUIREMENTS

If you’re mostly sedentary 0.7 grams/pound body weight

If you’re a moderate exerciser 0.8 to 0.9 grams/pound body weight
If you’re over 65; younger but have 1 gram/pound body weight
noticed muscle loss; or are an athlete or
exercise vigorously

TOP PROTEIN CHOICES GRAMS PER 3-­O UNCE SERVING

(unless noted)

Chicken breast 26
Rib eye steak 25
Pork loin 23
Canned tuna 23
Shrimp 19
Halibut 19
Tempeh 17
Lamb 15
Tofu 15
Eggs (2 large) 13
Lentils (1 cup) 18
Black beans (1 cup) 15
Chickpeas (1 cup) 15
Cottage cheese, 2% (½ cup) 12
Greek yogurt, low fat (½ cup) 11
Edamame (3 ounces) 10
Quinoa (1 cup) 8
Whole wheat spaghetti (1 cup) 7
Oatmeal (1 cup) 6
Green peas (½ cup) 4
Asparagus (1 cup) 4
Guava (1 cup) 4
Baked potato (1) 3

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 Assessment: Squat Test

We’ve never seen a child that Turning your feet out is a fine way
doesn’t spend lots of time playing to achieve depth in your squat but
in this position. Our goal: Reclaim may limit your movement choice and
our youthful movement. YES, it’s power.
possible.

Note that this squat height It’s not where you start; it’s where
corresponds to a chair level. you end! Keep it up!
Coincidence?

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Sit-­Stands
Keep your foot pressure even from No need to linger in the squat. Just
the balls of your feet to your heels. lower slowly, then rise back up at a
Let your body move as it needs similar pace.
to keep your foot pressure even
throughout.

Deep Squat Hang-­Outs

Strive to spend some time each day in this position.

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Part 1: SOLEC (Stand On One Leg,
Eyes Closed) Test
Your arms don’t have to be crossed. Not using your arms
to balance is more difficult.

Part 2: Old Man Balance Test

The shoe game is really just about slipping
skills into your daily routine. You are going to
put shoes and socks on for the rest of your life.
That’s a ton of repetition!

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 Y-­Balance Mobilization
While the Y-­Balance Mobilization is formal in its directions,
feel free to play around and discover tricky positions for yourself!

Bone Saw
No equipment? No problem. Why is it Long sustained pressure can
called the Bone Saw? You will see. improve how your legs feel.

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 Calf Stretch Crossover
Upgrade the classic with a step “across” and a
solid glute squeeze.

Foot Play
Interlacing is a fantastic way to meet
your feet again.

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24-­HOUR DUTY CYCLE
TIME ACTIVITY

6:00 AM Wake up. Drink a big glass of water with a pinch of sea salt and
lemon. Putter around, get kids’ lunches ready.

6:30 AM Warm up for exercise, incorporating some mobilizations and

breathing exercises. Work out.

7:30 AM End work out. See kids out the door. Do a few more
mobilizations. Take a walk to cool down (3,000 steps).

8:00 AM Eat breakfast (¹⁄³ of produce and protein quota for the day) and
have coffee. Prepare lunch to take to work. Get dressed for the
day.

9:00 AM Begin work, using standing desk practices. Make phone calls
while walking (1,000–­2,000 steps). Do some balance play when
taking a work break.

12:00 PM Lunch (¹⁄³ of produce and protein quota for the day). Take a
walk after eating (3,000 steps).

1:00 PM Back to work, using standing desk practices. Caffeine

cut-­off time—­no more coffee today.

5:00 PM Off duty, heading home. Get in a last walk for the day (3,000
steps).

5:30 PM Make dinner (¹⁄³ of produce and protein quota for the day).

6:30 PM Dinner with the family.

7:30 PM Dishes washed, family time. Sit on the floor while watching TV
and chilling.

8:30 PM Technology off. Hot tub or warm shower. 10 minutes of soft-­

tissue mobilizations.

9:30 PM In bed, reading.

10:00 PM Lights out. Zzzzzz.

10:00-­6:00 SLEEP

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21-­DAY BUILT TO MOVE CHALLENGE
TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 1 Sit-­and-­Rise Try various ground-­sitting Seated Hamstring

Test positions: Mobilization
· Cross-­Legged Sitting Hamstring Lockouts
· 90/90 Sitting Hip Opener
· Long Sitting Elevated Pigeon
· One-­Leg-­Up Sitting
Day 2 Breath-­Hold · Practice nose-­only Morning Spin-­Up
Test breathing throughout the Trunk Mobilization
day
T-­Spine Mobilization 1
· Sit on the floor in various
positions
· 2 Sit-Stands
· Extra Credit: Tape your
mouth closed
Day 3 Couch Test · Sit on the floor in various Couch Stretch
positions Quad-­Thigh
· Practice nose-­only Mobilization
breathing throughout the Extra Credit: Kneeling/
day Standing/Couch
· 3 Sit-Stands Isometrics
Day 4 Steps-­Per-­Day · Sit on the floor in various Hamstring Lockouts
Inventory positions Couch Stretch
· Walk 8–­10K steps Elevated Pigeon
· Try barefoot walking
· 4 Sit-Stands
· Extra Credit: Rucking
Day 5 Part 1: · Sit on the floor in various Wall Hang
Airport positions T-­Spine Mobilization 2
Scanner Arms-­ · Walk 8–­10K steps Rotator Cuff
Raise Test · Practice intentional Mobilization
Part 2: walking Extra Credit:
Shoulder · Practice nose-­only Try/practice Worm-­Up
Rotation Test breathing throughout the push-­up technique
day
· 5 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 6 Part 1: · Eat 800 grams fruits and Seated Hamstring

800-­Gram vegetables Mobilization
Count · Consume individualized Quad-­Thigh
Part 2: grams protein Mobilization
Protein Count · Sit on the floor in various
positions
· Walk 8–­10K steps
(practice nose-­only
breathing while walking)
· 6 Sit-Stands
· Extra Credit: Barefoot
walking or rucking
Day 7 Squat Test · Eat 800 grams fruits and Deep Squat Hang-­Out
vegetables Tabata Squats
· Consume individualized
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps (try
three post-­meal walks
per day)
· Practice nose-­only
breathing throughout the
day
· 7 Sit-Stands
Day 8 Part 1: · Eat 800 grams fruits and Bone Saw
SOLEC (Stand vegetables Calf Stretch Crossover
On One Leg, · Consume individualized
Eyes Closed) Foot Play
grams protein
Test
· Sit on the floor in various
Part 2: positions
Old Man
Balance Test · Walk 8–­10K steps
· Practice Y-­Balance
Mobilization
· 8 Sit-Stands
· Extra Credit: Jumping
rope or bouncing

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 9 Sitting · Eat 800 grams fruits and Rotator Cuff

Inventory vegetables Mobilization
· Consume individualized T-­Spine Mobilization 1
grams protein Extra Credit:
· Sit on the floor in various Try/practice Worm-­Up
positions push-­up technique
· Walk 8–­10K steps
(intentional walking)
· Practice balance play
· Accumulate 30 minutes
of standing while
working or dynamic
sitting
· Practice nose-­only
breathing throughout the
day
· 9 Sit-Stands
· Extra Credit: Rucking
Day 10 Part 1: · Eat 800 grams fruits and Wall Hang
Hours Count vegetables Trunk Mobilization
· Consume individualized
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(practice nose-­only
breathing while walking)
· Practice balance play
· Follow sleep hygiene
practices
· Accumulate 40 minutes
of standing while
working or dynamic
sitting
· 10 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 11 · Eat 800 grams fruits and Seated Hamstring

vegetables Mobilization
· Consume individualized Hamstring Lockouts
grams protein Elevated Pigeon
· Sit on the floor in various
positions
· Walk 8–­10K steps (try
three post-­meal walks
per day)
· Practice Y-­Balance
Mobilization
· Follow sleep hygiene
practices
· Accumulate 50 minutes
of standing while
working or dynamic
sitting
· 11 Sit-Stands
Day 12 · Eat 800 grams fruits and Hip Opener
vegetables Quad-­Thigh
· Consume individualized Mobilization
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(practice nose-­only
breathing while walking)
· Practice Old Man
Balance Test
· Follow sleep hygiene
practices
· Accumulate 1 hour of
standing while working
or dynamic sitting
· 12 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 13 · Eat 800 grams fruits and Couch Stretch

vegetables Deep Squat Hang-­Out
· Consume individualized Elevated Pigeon
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(intentional walking)
· Practice balance play
· Follow sleep hygiene
practices
· Accumulate 1 hour and
10 minutes of standing
while working or dynamic
sitting
· 13 Sit-Stands
Day 14 · Eat 800 grams fruits and Bone Saw
vegetables Foot Play
· Consume individualized Calf Stretch Crossover
grams protein
Tabata Squats
· Sit on the floor in various
positions
· Walk 8–­10K steps
(practice nose-­only
breathing while walking)
· Practice Y-­Balance
Mobilization
· Follow sleep hygiene
practices
· Accumulate 1 hour and
20 minutes of standing
while working or dynamic
sitting
· 14 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 15 · Eat 800 grams fruits and T-­Spine Mobilization 2

vegetables Wall Hang
· Consume individualized Extra Credit:
grams protein Try/practice Worm-­Up
· Sit on the floor in various push-­up technique
positions
· Walk 8–­10K steps
(include some time
barefoot walking)
· Practice balance play
· Follow sleep hygiene
practices
· Accumulate 1 hour and
30 minutes of standing
while working or dynamic
sitting
· 15 Sit-Stands
Day 16 · Eat 800 grams fruits and Hip Opener
vegetables Kneeling/Standing/
· Consume individualized Couch Isometrics
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(practice nose-­only
breathing while walking)
· Practice balance play
· Follow sleep hygiene
practices
· Accumulate 1 hour and
40 minutes of standing
while working or dynamic
sitting
· Extra Credit: Jumping
rope or bouncing
· 16 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 17 · Eat 800 grams fruits and Trunk Mobilization

vegetables Quad-­Thigh
· Consume individualized Mobilization
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps (try
three post-­meal walks
per day)
· Practice Y-­Balance
Mobilization
· Follow sleep hygiene
practices
· Accumulate 1 hour and
50 minutes of standing
while working or dynamic
sitting
· Practice nose-­only
breathing at work
· 17 Sit-Stands
Day 18 · Eat 800 grams fruits and Couch Stretch
vegetables Bone Saw
· Consume individualized
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(intentional walking)
· Practice Old Man
Balance Test
· Follow sleep hygiene
practices
· Accumulate 2 hours of
standing while working
or dynamic sitting
· Practice nose-­only
breathing at work
· 18 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 19 · Eat 800 grams fruits and Seated Hamstring

vegetables Mobilization
· Consume individualized Hamstring Lockouts
grams protein Deep Squat Hang-­Out
· Sit on the floor in various
positions
· Walk 8–­10K steps
(intentional walking)
· Follow sleep hygiene
practices
· Accumulate 2 hours and
10 minutes of standing
while working or dynamic
sitting
· Practice nose-­only
breathing at work
· 19 Sit-Stands
Day 20 · Eat 800 grams fruits and Rotator Cuff
vegetables Mobilization
· Consume individualized T-­Spine Mobilizations
grams protein 1 and 2
· Sit on the floor in various Extra Credit:
positions Try/practice Worm-­Up
· Walk 8–­10K steps push-­up technique
(intentional walking)
· Practice balance play
· Follow sleep hygiene
practices
· Accumulate 2 hours and
20 minutes of standing
while working or dynamic
sitting
· Practice nose-­only
breathing at work
· 20 Sit-Stands

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 TEST EVERYDAY PRACTICES MOBILIZATIONS

Day 21 · Eat 800 grams fruits and Couch Stretch

vegetables Deep Squat Hang-­Out
· Consume individualized Tabata Squats
grams protein
· Sit on the floor in various
positions
· Walk 8–­10K steps
(intentional walking)
· Practice nose-­only
breathing while walking
· Practice Y-­Balance
Mobilization
· Follow sleep hygiene
practices
· Accumulate 2 hours and
30 minutes of standing
while working or dynamic
sitting
· Practice nose-­only
breathing at work
· 21 Sit-Stands
· Extra Credit: Rucking

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